Home Hemorrhoids Hemorrhoid Relief Yoga During Exercise: 26 Poses & Safety Tips

Hemorrhoid Relief Yoga During Exercise: 26 Poses & Safety Tips

6 Best Poses & Safety Tips for Hemorrhoid Relief Yoga
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Yoga during exercise has proven to be one of the most effective remedies for hemorrhoid relief. Yoga offers a range of postures and breathing techniques that can reduce hemorrhoids' discomfort and pain.

Yes, exercising while doing yoga can provide relief from hemorrhoids. Child's Pose (Balasana), Legs Up-the-Wall Pose (Viparita Karani), and Wind-Relieving Pose (Pawanmuktasana) can increase circulation around the anus, relieve constipation, and improve muscle tone.
Bound Angle Pose (Baddha Konasana) stretches and strengthens the inner thighs, knees, and groins, soothes digestive discomfort, and stimulates abdominal organs. Regular practice of these poses can prevent and treat hemorrhoids.

This blog post will review the various yoga poses that relieve hemorrhoids, the importance of exercising to prevent and manage hemorrhoids, and some types of yoga breathing techniques.

Hemorrhoid Relief Yoga During Exercise: 26 Best Poses

Yoga for hemorrhoids during exercise

Discover the yoga exercises to embrace and those to avoid. Uncover specific poses that ease discomfort and pain. Enhance your yoga practice with helpful tips for transitioning between postures. Explore diverse breathing techniques and the significance of proper breath control. Elevate your yoga practice and unlock its full potential today. Here are some yoga poses that you can incorporate into your routine:

  • Malasana (Garland Pose): During this pose, the hips and lower back are stretched, reducing pressure on the hemorrhoids.
  • Adho Mukha Svanasana (Downward-Facing Dog): This pose stretches the hamstrings and relieves lower back tension, reducing hemorrhoid pressure.
  • Baddha Konasana (Butterfly Pose): This poses reduces inflammation and pain in the pelvic area by improving circulation.
  • Balasana (Child's Pose): People with hemorrhoids may find this gentle pose helpful in alleviating lower back and hip discomfort.
  • Bhujangasana (Cobra Pose): Hemorrhoids can be relieved by this backbend, which stretches the abdominal muscles.
  • Chakravakasana (Cat-Cow Pose): Stretching the spine and improving pelvic circulation are the benefits of this pose.
  • Dhanurasana (Bow Pose): This pose can help improve digestion and reduce constipation by stretching the abdominal muscles.
  • Gomukhasana (Cow Face Pose): A hip-opening pose relieves hemorrhoids by relieving pressure on the pelvic area.
  • Halasana (Plow Pose): Practicing this pose can increase circulation in the pelvis and reduce the pressure of hemorrhoids.
  • Janu Sirsasana (Head-to-Knee Forward Bend): This poses benefits from stretching hamstrings and reducing pelvic pressure.
  • Marjaryasana (Cat Pose): This pose stretches the back and improves circulation in the pelvis.
  • Matsyasana (Fish Pose): This backbend helps reduce pelvic tension and improve circulation.
  • Parivrtta Trikonasana (Revolved Triangle Pose): This pose relieves hemorrhoids and reduces constipation by stretching the hips and abdominals.
  • Pavanamuktasana (Wind-Relieving Pose): This pose relieves gas and bloating, reduces pressure on hemorrhoids, and improves comfort.
  • Salabhasana (Locust Pose): Stretching your abdominal muscles while improving circulation in your pelvis is the benefit of this pose.
  • Setu Bandhasana (Bridge Pose): The gentle backbend eases tension and pressure on hemorrhoids while stretching the lower back.
  • Sukhasana (Easy Pose): This seated posture helps improve circulation in the pelvis and relieve constipation.
  • Tadasana (Mountain Pose): The standing position is beneficial for improving posture and reducing pelvic and lower back pain.
  • Simhasana (Lion Pose): Promoting healthy blood flow and releasing tension in the jaw and neck is the purpose of Lion Pose.
  • Ustrasana (Camel Pose): Hemorrhoids can be reduced by doing this backbend, which relieves pressure and tension in the pelvic area.
  • Viparita Karani (Legs-Up-the-Wall Pose): This gentle inversion can improve circulation and reduce inflammation in the pelvic area.
  • Vajrasana (Thunderbolt Pose): Thunderbolt Pose is an excellent posture for strengthening the pelvic floor muscles, promoting healthy blood flow, and reducing pressure on the rectal area.
  • Navasana (Boat Pose): This posture strengthens the core and promotes good posture, relieving pressure on the lower back and rectus muscles.
  • Paschimottanasana (Seated Forward Bend Pose): This pose is excellent for reducing tension in the rectal muscles and stretching your entire back.
  • Sarvangasana (Shoulder Stand Pose): This pose strengthens the pelvic floor muscles while promoting healthy blood flow to the area.
  • Ardha Pincha Mayurasana (Dolphin Pose): The Dolphin Pose stretches the hamstrings while increasing blood circulation to the area.

Tips for Exercising Yoga Safely with Hemorrhoids

Exercise Yoga Safely with Hemorrhoids

Yoga positions that pressure the rectal area should be avoided to avoid exacerbating the condition. Yoga can be safely practiced with hemorrhoids if you follow these tips:

  • Use a cushion or towel to ease pressure: Grab a pillow or towel before you begin your yoga practice to create a softer surface. In this way, stress can be relieved in the rectal area, preventing hemorrhoids from irritation.
  • Avoid poses that strain the rectum: Hemorrhoids can be worsened by certain yoga positions that cause strain on the rectal area. You should avoid headstands, shoulder stands, and deep forward bends.
  • Focus on gentle poses: Try gentle poses instead of complex ones, such as child's pose, cat-cow stretch, or seated forward bend. You can stretch and strengthen your body while reducing irritation and discomfort from these poses.
  • Consult your physician: Before practicing yoga with hemorrhoids, consult your doctor. You might be advised to change or avoid certain poses to avoid aggravating your condition.
  • Modify poses as needed: When a particular posture causes discomfort, change it to relieve the pressure. For example, you can use a cushion or block for support when sitting cross-legged.
  • Practice good hygiene: Practicing good hygiene is essential when dealing with hemorrhoids, particularly during yoga. When practicing, make sure your mat, towel, and other equipment are clean.
  • Don't push yourself too hard: A challenging pose or significant relief can be achieved by forcing yourself to your limits during yoga practice. It's essential to listen to your body and not overdo it. As a result, more damage can be caused, and the healing process can be prolonged.
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Yoga Poses to Avoid During Exercise for Hemorrhoids

Certain yoga poses can aggravate hemorrhoids, causing discomfort and increased pressure. Avoid inverted postures, intense forward folds, abdominal poses, and twists to find relief and prevent further pain. Yoga exercises to avoid for hemorrhoid relief include:

Inverted postures

Headstands and shoulder stands can increase pressure in the rectal area and aggravate hemorrhoids. Until your condition improves, avoid these poses.

Intense forward folds

Avoid intense forward folds during hemorrhoids exercises

Asanas like Uttanasana and Paschimottanasana, with intense forward folds, can aggravate hemorrhoids and cause increased pressure in the rectal area. The forward fold in Uttanasana and Paschimottanasana will be gentle and will not apply excessive force.

Abdominal poses

Yoga poses such as Nav asana and Boat Pose, which engage the abdominal muscles excessively, can strain the rectal area and hemorrhoids. Until the condition improves, it is best to avoid these poses.


Hemorrhoids may be aggravated by twisting poses like Ardha Matsyendra Sana. You should avoid or modify these poses to avoid excessively pressuring the area. By avoiding these yoga exercises, you can help alleviate symptoms of hemorrhoids and prevent further discomfort during your yoga practice.

Yoga for Hemorrhoids: Prevention and Management

Hemorrhoids can be prevented and managed with yoga exercises. Here are some key points about how exercise can control and manage hemorrhoids:

  • Improved Blood Flow: The lower rectum and anus have poor blood flow, one of the leading causes of hemorrhoids. Practicing yoga can improve blood circulation in these areas, reducing the risk of hemorrhoids.
  • Reducing Inflammation: The Forward Bend and Pavanmuktasana are yoga postures that relieve itchiness, burning, and pain in the anus and rectum areas.
  • Reduced constipation: A constipated lifestyle can contribute to the development of hemorrhoids. Exercise can help maintain soft, easy-to-pass stools and regulate bowel movements.
  • Strengthening Muscles: A yoga practice can also help with bowel control by strengthening pelvic muscles. These muscles can be strengthened to reduce the risk of hemorrhoids caused by straining during bowel movements.
  • Managing Stress: Hemorrhoids can be worsened by anxiety and stress, leading to digestive problems and increased blood pressure. Yoga can promote overall health and well-being by reducing stress and anxiety.
  • Weight management: Obesity and overweight can increase the risk of hemorrhoids by extra pressuring the rectal area. By exercising yoga regularly and eating a healthy diet, weight can be managed, and this risk can be reduced.

Pose-based Hemorrhoid Pain Relief

Yoga practice involves a range of poses that promote blood flow, reduce inflammation, and improve overall healing.

Here are some of the specific ways that yoga poses work to ease hemorrhoid symptoms:

  • Relieving pressure: Yoga poses often involve gentle stretching of the pelvic area, which helps reduce stress on the veins around the anus and rectum. As a result, hemorrhoids may experience less swelling and inflammation.
  • Improving circulation: The practice of specific yoga poses can improve circulation in the body, aiding in healing hemorrhoids. Twisting and inversions can increase blood flow to injured areas, reducing discomfort.
  • Promoting relaxation: The presence of hemorrhoids can cause significant emotional stress for many people. Relaxation and stress reduction can be achieved through yoga, reducing pain and discomfort.
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Process of changing Yoga Pose for Hemorrhoids

Some poses are only possible with modifications for everyone. A yoga pose should be changed according to your body's needs and limitations. The following tips will help you change yoga poses for maximum benefit.

Use Props

Props such as blocks, bolsters, and blankets can modify poses according to your limitations. Using a bolster or block can enhance your comfort during poses if you find sitting on the floor challenging.

Reduce the Depth

Yoga poses can be made more accessible by reducing their depth. The depth of a forward fold can be reduced by bending your knees slightly if you find it challenging.

Take a Wide Stance

A wide stance can help you achieve various yoga poses, including the warrior pose. Maintaining balance and avoiding injuries can also be achieved through it.

Avoid Certain Poses

Yoga poses, such as inversions, may not be suitable for those with hemorrhoids. Any posture or movement that causes further irritation or discomfort must be avoided.

Consult a Yoga Instructor

You should always consult a yoga instructor to change yoga poses to accommodate individual needs and limitations. When you perform the poses correctly, you can avoid discomfort and injuries.

Types of Yoga Breathing Techniques for Hemorrhoids

Various types of Yoga Breathing Techniques

Hemorrhoids can be relieved with breathing techniques or pranayama. Some of the most effective breathing techniques for hemorrhoids are.

Diaphragmatic Breathing

Diaphragmatic breathing, or belly breathing, improves our health and reduces stress. As we inhale through the nose, the breath expands the diaphragm and fills the lungs. A slow exhalation empties the lungs and deflates the diaphragm. By increasing the body's oxygen supply, this technique enhances healing and relieves hemorrhoids.

Kapalabhati Breathing

Breathing Kapalabhati, also known as the Breath of Fire, supports the digestive system and reduces constipation. This technique involves inhaling profoundly and exhaling forcefully while contracting the abdominal muscles. The method stimulates circulation in the abdominal area, reducing hemorrhoid size and relieving pressure.

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Anulom Vilom Breathing

Anulom Vilom Breathing, also known as Alternate Nostril Breathing, can improve the respiratory system and reduce stress. Using this technique, we inhaled through one nostril while keeping the other closed and exhaled through the other nostril. The prana or life force can be regulated with this technique, promoting hemorrhoid healing.

Ujjayi Breathing

Ujjayi Breathing is a rhythmic and meditative breathing technique that can relieve stress and soothe our nervous system. Using this technique, we inhale through the nose, exhale through the nose, and make a soft hissing sound as we inhale. Hemorrhoids can be reduced in inflammation and pain with this gentle massage technique.


Yoga is an excellent way to manage and prevent hemorrhoids without invasive medical procedures. As part of your exercise routine, yoga can provide immense relief and ease any chronic pain associated with hemorrhoids.

Remember to practice regularly and take precautions to ensure safe and effective exercise. So, let's incorporate these yoga poses and breathing techniques into our daily lives to live pain-free lives.

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Matt Callard
I am a passionate traveler, as if traveling were my full-time job. I like to change my surroundings and environment, like changing desktop wallpaper. Nature increases the concentration in my writing, which helps brainstorming flow in my blood. I have a cat named Kitana. She is the most desperate about traveling, more than any other cat. How do I know? If I miss any tour in any week, she literally destroys my clothing with her wolverine nails.

I and my cat also participate in extreme activities like surfing, biking, hill tracking, paragliding, boating, etc. She was always there in my accidents, injuries, and stitches. She always sits on my lap when it hurts me most. The funniest part is that she has experienced all my tattoos. She sleeps on my blanket when I go through any painful experience.

My hobbies and lifestyle added many pain and injuries to my life. That is why I have a lot of experience in dealing with different levels of pain and burn. It influenced me to become a pain expert and share primary suggestions to handle any unwanted situations that hurt.


  • How Often Should I Exercise for Hemorrhoid Relief with Yoga?

    This question cannot be answered in a one-size-fits-all manner, as it depends on each individual's preferences and needs. Incorporating yoga into your exercise routine at least two to three times per week can benefit hemorrhoid relief. Whenever you begin a new exercise regimen, pay attention to your body and consult your healthcare provider.

  • How Long Should I Practice Yoga to Find Relief from Hemorrhoids?

    Depending on your individual needs, your yoga practice may last a certain amount of time. Yoga should be practiced daily for at least 20–30 minutes. The proper breathing technique can also help relieve hemorrhoid symptoms by improving blood flow.

  • Can Yoga Provide Long-Term Relief from Hemorrhoids during Exercise?

    Yes, regular yoga practice can ease hemorrhoids during exercise. Yoga postures stretch and relax the lower rectal muscles, which reduces pain and pressure on hemorrhoids. Yoga also improves blood circulation, reduces inflammation, and relieves discomfort. Practicing consistently and regularly is essential for long-term hemorrhoid relief.

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